Gratitude Journal - Dr. Yoshi · and measurable physical benefits. Gratitude really is that powerful! Please join in using this journal daily (or nearly daily basis ) Consistency

Gratitude Journal

“We are grateful for you.” -THE OASIS FAMILY MEDICINE TEAM

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Journal for Vibrant Health Gratitude makes a healthier you. It’s that plain and simple… and scientifically proven. Gratitude is powerful. When we train ourselves to be grateful on a daily basis we form and then strengthen new and beneficial neural pathways. These neural pathways then lead to improved overall health. How? Because your thoughts literally change the levels of neurotransmitters, growth factors and hormones that are produced (happens within seconds) which then improves sleep, energy, blood pressure, immune system, inflammation, pain, stress, anxiety, depression, mental clarity, and happiness. That all leads to improved emotions and empathy which then leads to better relationships. These in turn further strengthen and reinforce the new beneficial neural circuit to create an endless loop of health due to the drastic and measurable physical benefits. Gratitude really is that powerful! Please join in using this journal daily (or nearly daily basis ) Consistency is the key.

This is a simple and super easy-to-use guide using specific questions based on proven research to help you create the habit of gratitude to gain vibrant health. Each page has a morning and an evening section so you get to experience gratitude as you begin and end each day.

“You will never change your life until you change something you do daily. The secret of your success is found in your daily routine.”

-JOHN C. MAXWELL

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Date: ___________

Be willing to be a beginner every single morning.

-MEISTER ECKHART

What am I grateful for today? ________________________________________ ________________________________________ ________________________________________

Who can I help/serve today and how? ________________________________________________________________________________________

What would make today great? _________________________________________ _________________________________________ _________________________________________

Three amazing things that happened today… ______________________________________ ______________________________________ ______________________________________

How could I have made today even better? ____________________________________________________________________________________________________________________________________

5

Date: ___________The secret of change is to focus all of your energy, not on fighting the old, but on building the new.

-SOCRATES






6

Date: ___________Laugh my friend, for laughter ignites a fire within the pit of your belly and awakens your being.

-STELLA MCCARTNEY






7

Date: ___________I love when people that have been through hell walk out of the flames carrying buckets of water for those still consumed by the fire.

-STEPHANIE SPARKLES






8

Date: ___________Talk to yourself like you would to someone you love.

-BRENE BROWN






9

Date: ___________You can’t stop the storm, so stop trying. What you can do is calm yourself. The storm will pass.

- TIMBER HAWKEYE






10

Date: ___________If 'Plan A' didn't work, the alphabet has 25 more letters! Stay Cool.

-CURIANO.COM






11

Date: ___________Prayer should not be regarded as a duty which must be performed, but rather as a privilege to be enjoyed, a rare delight that is always revealing some new beauty.

-E.M. BOUNDS






12

Date: ___________The practice of forgiveness is our most important contribution to the healing of the world.

-MARIANNE WILLIAMSON






13

Date: ___________The wise man in the storm prays to God, not for safety from danger, but for the deliverance from fear.

-RALPH WALDO EMERSON






14

Date: ___________Our real blessings often appear to us in the shape of pain, loss, and disappointment.

-JOSEPH ADDISON






15

Date: ___________Every time you feel the need to blame someone for a painful experience, but you choose consciously not to act on that need, you take a step toward love.

-GARY ZUKAV






16

Date: ___________

Write this down: My life is full of unlimited possibilities.

-PABLO VALLE






http://mail01.tinyletterapp.com/MaryNance/thoughts-for-sunday-september-24-2017/9566101-www.wisdomcommons.org/author/pablo-20valle?c=116a12c4-d586-450c-bfc2-0834c4a95d68

17

Date: ___________

The only way beyond, when it comes to emotions, is through.

-JOEY KLEIN






18

Date: ___________A mind at peace, a mind centered and not focused on harming others, is stronger than any physical force in the universe.

-WAYNE DYER






19

Date: ___________Nothing outside of you has power over you. You decide how you think, feel, and do things in your life. Take full ownership and become free.

-ITSALLABOUTMAKEUPS.COM






20

Date: ___________Forgive yourself for not knowing what you didn't know before you learned it.

-MINDMOVIES






21

Date: ___________Never be afraid to start over. It's a chance to rebuild your life the way you wanted all along.

-THEGOODVIBE.COM






22

Date: ___________He who blames others has a long way to go on his journey. He who blames himself is halfway there. He who blames no one has arrived.

-CHINESE PROVERB






23

Date: ___________The cyclone drives its powers from a calm center. So does a person.

-NORMAN VINCENT PEALE






24

Date: ___________Improvement isn’t inevitable. Change is.

-UNKNOWN






25

Date: ___________And if I asked you to name all the things that you love, how long would it take for you to name yourself?

-CINDY G. CASTILLO






26

Date: ___________Life's challenges are not supposed to paralyze you, they're supposed to help you discover who you are.

-BERNICE JOHNSON REAGON






27

Date: ___________

You are more than a human being, you are a human becoming.

-OG MANDINO






28

Date: ___________

Life isn't a problem to be solved, but a reality to be experienced.

-SOREN KIERKEGAARD






29

Date: ___________When you think everything is someone else's fault, you will suffer a lot. When you realize that everything springs only from yourself, you will learn both peace and joy.

- DALAI LAMA






30

Date: ___________There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.

-ERNEST HEMINGWAY






31

Date: ___________Happiness is not a possession to be prized, it is a quality of thought, a state of mind.

-DAPHNE DU MAURIER






32

Date: ___________

Your life becomes a masterpiece when you learn to master peace.

-PRATHMESH PANDEY






33

Date: ___________

Every human life is worth the same, and worth saving.

-J.K.ROWLING






34

Date: ___________There is only one success: To be able to spend your life in your own way.

-CHRISTOPHER MORLEY






35

Date: ___________If you suffer, it is because of you. If you feel blissful, it is because of you. Nobody else is responsible, only you and you alone. You are your hell and heaven too.

-OSHO






36

Date: ___________The fastest way to change yourself is to hang out with people who are already the way you want to be.

-BEN CASNOCHA






37

Date: ___________Being Loved: the feeling that another person properly recognizes and amply sympathizes with one’s buried distress.

-ALAIN DE BOTTON






38

Date: ___________None of us really changes over time. We only become more fully what we are.

-ANNE RICE






39

Date: ___________

I am the master of my fate: I am the captain of my soul.

-WILLIAM ERNEST HENLY






40

Date: ___________Life is a story we create moment by moment.

-ALEX IKONN






41

Date: ___________Shoot for the moon. Even if you miss it, you will land among the stars.

-LES BROWN






42

Date: ___________I know not all that may be coming, but be it what it will, I’ll go at it laughing.

-HERMAN MELVILLE






43

Date: ___________How wonderful it is that nobody need wait a single moment before starting to improve the world.

-ANNE FRANK






44

Date: ___________First you have to believe in yourself before others can believe in you.

-MIMI IKONN






45

Date: ___________

Excellence is the best deterrent to racism or sexism.

-OPRAH WINFREY






46

Date: ___________

When I let go of what I am, I become what I might be.

-LAO TZU






47

Date: ___________If you think you don’t have time to do it right, what makes you think you’ll have time to do it over?

-SETH GODIN






48

Date: ___________Change is what happens when the pain of staying the same is greater than the pain of change.

-TONY ROBBINS






49

Date: ___________Peace is a daily, a weekly, a monthly process, gradually changing opinions, slowly eroding old barriers, quietly building new structures.

-JOHN F. KENNEDY






50

Date: ___________Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself.

-RUMI






51

Date: ___________The greatest of human emotions is love. The most valuable of human gifts is the ability to learn. Therefore learn to love.

-UJ RAMDAS






52

Date: ___________Knowing what you don’t know is more useful than being brilliant.

-CHARLIE MUNGER






53

Date: ___________Postpone joy, it will diminish. Postpone a problem, it will grow.

-PAULO COELHO






54

Date: ___________We don’t really want things. We want the feelings we think those things will give us.

-GARY TAN






55

Date: ___________Sometimes you can’t see yourself clearly until you see yourself through the eyes of others.

-ELLEN DEGENERES






56

Date: ___________The whole purpose of education is to turn mirrors into windows.

-SYDNEY HARRIS






57

Date: ___________The cave you fear to enter holds the treasure you seek.

-JOSEPH CAMPBELL






58

Date: ___________Your actions reveal not what you want, but what you choose.

-SHANE PARRISH






59

Date: ___________He is happiest who hath power to gather wisdom from a flower.

-MARY HOWITT






60

Date: ___________The point is not to pay back kindness but to pass it on.

-JULIA ALVAREZ






61

Date: ___________Fear doesn’t shut you down; it wakes you up.

-VERONICA ROTH






62

Date: ___________Life moves pretty fast. If you don’t stop and look around once in awhile, you could miss it.

-FERRIS BUELLER






63

Date: ___________Faith is to believe what you do not yet see; the reward for this faith is to see what you believe.

-SAINT AUGUSTINE






64

Date: ___________No one can make you feel inferior without your consent.

-ELEANOR ROOSEVELT






65

Date: ___________Everyone wants to live on the top of the mountain, but all the happiness and growth occurs while you’re climbing it.

-ANDY ROONEY






66

Date: ___________Light tomorrow with today.

-ELIZABETH BARRETT BROWNING






67

Date: ___________You cannot teach a man anything; you can only help him find it within himself.

-GALILEO






68

Date: ___________The art of listening is not to hear what someone says but to hear how they feel.

-BOB CHAPMAN






69

Date: ___________Anything you want to ask a teacher, ask yourself, and wait for the answer in silence.

-BYRON KATIE






70

Date: ___________The goal isn’t to live forever, the goal is to create something that will.

-CHUCK PALAHNIUK






71

Date: ___________Promise me you’ll always remember: You’re braver than you believe, and stronger than you seem, and smarter than you think.

-CHRISTOPHER ROBIN






72

Date: ___________Nothing in life is to be feared, it is only to be understood. Now is the time to understand more, so that we may fear less.

-MARIE CURIE






73

Date: ___________A happy life consists not in the absence, but in the mastery of hardships.

-HELEN KELLER






74

Date: ___________It is better to be hated for what you are than to be loved for what you are not.

-ANDRE GIDE






75

Date: ___________What a wonderful life I’ve had! I only wish I’d realized it sooner.

-SIDONIE-GABRIELLE COLETTE






76

Date: ___________If you spend your whole life waiting for the storm, you’ll never enjoy the sunshine.

-MORRIS WEST






77

Date: ___________Good manners have much to do with emotions. To make them ring true, one must feel them, not merely exhibit them.

-AMY VANDERBILT






78

Date: ___________If you are not willing to risk the unusual, you will have to settle for the ordinary.

-JIM ROHN






79

Date: ___________Do not follow where the path may lead. Go instead where there is no path and leave a trail.

-DOUG LARSON






80

Date: ___________Turn your face to the sun and the shadows fall behind you.

-MAORI PROVERB






81

Date: ___________If you want to live a happy life, tie it to a goal, not to people or things.

-ALBERT EINSTEIN






82

Date: ___________Do. Or do not. There is no try.

-YODA






83

Date: ___________Eighty percent of success is showing up.

-WOODY ALLEN






84

Date: ___________The most effective way to do it, is to do it.

-AMELIA EARHART






85

Date: ___________Things won are done, joy’s soul lies in the doing.

-WILLIAM SHAKESPEARE






86

Date: ___________Good things come to those who wait, but better things come to those who go out and get them.

-ANONYMOUS






87

Date: ___________We think, mistakenly, that success is the result of the amount of time we put in at work, instead of the quality of time we put in.

-ARIANNA HUFFINGTON






88

Date: ___________

I find that the harder I work, the more luck I seem to have.

-THOMAS JEFFERSON






89

Date: ___________Start where you are. Use what you have. Do what you can.

-ARTHUR ASHE






90

Date: ___________When I hear somebody sigh, ‘Life is hard,’ I am always tempted to ask, ‘Compared to what?’

-SYDNEY HARRIS






91

Date: ___________

Your time is limited, so don’t waste it living someone else’s life.

-STEVE JOBS






92

Date: ___________Amateurs sit and wait for inspiration, the rest of us just get up and go to work.

-STEPHEN KING






93

Date: ___________I am not a product of my circumstances. I am a product of my decisions.

-STEPHEN COVEY






94

Date: ___________The trouble with having a goal is that you can spend your life running up and down the field and never score.

-BILL COPELAND






95

Date: ___________Leadership is the expectation that you can use your voice for good. That you can make the world a better place.

-SHERYL SANDBERG






96

Date: ___________

The successful warrior is the average man, with laser-like focus.

-BRUCE LEE






97

Date: ___________

It’s not about ideas. It’s about making ideas happen.

-SCOTT BELSKY






98

Date: ___________Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.

-CARL BARD






99

Date: ___________The best time to plant a tree was 20 years ago. The second best time is now.

-CHINESE PROVERB






100

Date: ___________I learned that we can do anything, but we can’t do everything...at least not at the same time.

-DAN MILLMAN






101

Date: ___________

Every artist was first an amateur.

-RALPH WALDO EMERSON






102

Date: ___________Much of the stress that people feel doesn’t come from having too much to do. It comes from not finishing what they started.

-DAVID ALLEN






103

Date: ___________I am always more interested in what I am about to do than what I have already done.

-RACHEL CARSON






104

Date: ___________Nothing is less productive than to make more efficient what should not be done at all.

-PETER DRUCKER






105

Date: ___________You have brains in your head. You have feet in your shoes. You can steer yourself, any direction you choose.

-DR. SEUSS






106

Date: ___________The best way to make your dreams come true is to wake up.

-PAUL VALERY






107

Date: ___________Only put off until tomorrow what you are willing to die having left undone.

-PABLO PICASSO






108

Date: ___________If you want to accomplish the goals of your life, you have to begin with the spirit.

-OPRAH WINFREY






109

Date: ___________With the new day comes new strength and new thoughts.

-ELEANOR ROOSEVELT






110

Date: ___________Know what you want, work to get it, then value it once you have it.

-NORA ROBERTS






111

Date: ___________It’s not always that we need to do more but rather that we need to focus on less.

-NATHAN W. MORRIS






112

Date: ___________

Don’t wait. The time will never be just right.

-EPICTETUS






113

Date: ___________To think too long about doing a thing often becomes its undoing.

-EVA YOUNG






114

Date: ___________Sometimes, things may not go your way, but the effort should be there every single night.

-MICHAEL JORDAN






115

Date: ___________You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.

-GEORGE LORIMER






116

Date: ___________The secret of getting ahead is getting started.

-MARK TWAIN






117

Date: ___________

The world is but a canvas to the imagination.

-HENRY DAVID THOREAU






118

Date: ___________A year from now you may wish you had started today.

-KAREN LAMB






119

Date: ___________In the end, only three things matter: how much you loved, how gently you lived, and how gracefully you let go of things not meant for you.

-BUDDHA






120

Date: ___________Always be a first-rate version of yourself and not a second-rate version of someone else.

-JUDY GARLAND






121

Date: ___________

If opportunity doesn’t knock, build a door.

-MILTON BERLE






122

Date: ___________Remember that life is not measured by the number of breaths we take, but by the moments that take our breath away!

-VICKI CORONA






123

Date: ___________Spread love everywhere you go. Let no one ever come to you without leaving happier.

-MOTHER THERESA






124

Date: ___________

Those who wish to sing, always find a song.

-SWEDISH PROVERB






125

Date: ___________Love makes your soul crawl out from its hiding place.

-ZORA NEALE HURST






126

Date: ___________Honesty is the first chapter in the book of wisdom.

-THOMAS JEFFERSON






127

Date: ___________You can be a host to God or a hostage to your ego.

-WAYNE DYER






128

Date: ___________There are two ways of spreading light; to be the candle or the mirror that reflects it.

-EDITH WHARTON






129

Date: ___________Sometime your only available transportation is a leap of faith.

-MARGARET SHEPPARD






130

Date: ___________

One kind word can warm three winter months.

-JAPANESE PROVERB






131

Date: ___________Happiness can be found in even the darkest of times, but only to those who remember to turn on the light.

-J.K. ROWLING






132

Date: ___________Whatever the problem, be part of the solution. Don’t just sit around raising the questions and pointing out obstacles.

-TINA FEY






133

Date: ___________The sun himself is weak when he first rises, and gathers strength and courage as the day gets on.

-CHARLES DICKENS






134

Date: ___________Self-reflection encourages great bravery. Rationalization is your greatest enemy.

-AWA KENZO






135

Date: ___________The art of living lies less in eliminating our troubles than in growing with them.

-BERNARD BARUCH






136

Date: ___________Nobody is superior, nobody is inferior, but nobody is equal either. People are simply unique, incomparable. You are you. I am I.

-OSHO






137

Date: ___________Nothing ever goes away until it teaches us what we need to know.

-PEMA CHODRON






138

Date: ___________I didn’t lose the gold. I won the silver.

-MICHELLE KWAN






139

Date: ___________There are no traffic jams along the extra mile.

-ROGER STAUBACH






140

Date: ___________And you ask, “what if I fall?” Oh but my darling, what if you fly?

-ERIN HANSON






141

Date: ___________Trade your expectation for appreciation and the world changes for you.

-TONY ROBBINS






142

Date: ___________Nobody has ever measured, not even poets, how much the heart can hold.

-ZELDA FITZGERALD






143

Date: ___________Nurture your mind with great thoughts. To believe in the heroic makes heroes.

-BENJAMIN DISRAELI






144

Date: ___________Compassion isn’t about solutions. It’s about giving all the love that you got.

-CHERYL STRAYED






145

Date: ___________When we are no longer able to change a situation, we are challenged to change ourselves.

-VIKTOR FRANKL






146

Date: ___________To be fully seen by somebody...and be loved anyhow—this is a human offering that can border on miraculous.

-ELIABETH GILBERT






147

Date: ___________Give me six hours to chop down a tree, and I will spend the first four sharpening the ax.

-ABRAHAM LINCOLN






148

Date: ___________If we don’t change, we don’t grow. If we don’t grow, we are not really living. Growth demands a temporary surrender of security.

-GAIL SHEEHY






149

Date: ___________It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.

-ZIG ZIGLAR






150

Date: ___________If you want to go fast, go alone. If you want to go far, go together.

-AFRICAN PROVERB






151

Date: ___________Home is people. Not a place. If you go back there after the people are gone, then all you can see is what is not there any more.

-ROBIN HOBB






152

Date: ___________The best index to a person’s character is a) how he treats people who can’t do him any good and b) how he treats people who can’t fight back.

-ABIGAIL VAN BUREN






153

Date: ___________Mix a little foolishness with your prudence; it’s good to be silly at the right moment.

-HORACE






154

Date: ___________Cut not the wings of your dreams, for they are the heartbeat and freedom of your soul.

-FLAVIA ARNA BAARTZ






155

Date: ___________All human beings should try to learn before they die what they are running from, and to, and why.

-JAMES THURBER






156

Date: ___________Take your life in you own hands, and what happens? A terrible thing; no one to blame.

-ERICA JONG






157

Date: ___________We never know how high we are till we are called to rise. Then, if we are true to plan, our statures touch the skies.

-EMILY DICKINSON






158

Date: ___________Happiness is a how; not a what. A talent, not an object.

-HERMAN HESSE






159

Date: ___________Uncertainty is the only certainty there is, and knowing how to love with insecurity is the only security.

-JOHN ALLEN PAULOS






160

Date: ___________You must learn to be still in the midst of activity and to be vibrantly alive in repose.

-INDIRA GANDHI






161

Date: ___________You bring out the best in yourself by looking for the best in others.

-GENE BEDLEY






162

Date: ___________Anyone who isn’t embarrassed of who they were last year probably isn’t learning enough.

-ALAIN DE BOTTON






163

Date: ___________A ship is safe in harbor, but that’s not what ships are for.

-JOHN A. SHEDD






164

Date: ___________Remove those ‘I want you to like me’ stickers from your forehead and, instead, place them where they truly will do the most good—on your mirror!

-SUSAN JEFFERS






165

Date: ___________To love oneself is the beginning of a lifelong romance.

-OSCAR WILDE






166

Date: ___________Thought is cause, experience is effect. If you don’t like the effects in your life, you have to change the nature of your thinking.

-MARIANNE WILLIAMSON






167

Date: ___________Everything is possible. The impossible just takes longer.

-DAN BROWN






168

Date: ___________What is right for one soul may not be right for another. It may mean having to stand on your own and do something strange in the eyes of others.

-EILEEN CADDY






169

Date: ___________The highest reward for man’s toil is not what he gets for it, but what he becomes by it.

-JOHN RUSKIN






170

Date: ___________I can be changed by what happens to me. But I refuse to be reduced by it.

-MAYA ANGELOU






171

Date: ___________If you obey all the rules, you miss all the fun.

-KATHERINE HEPBURN






172

Date: ___________Until you value yourself you will not value your time. Until you value your time, you will not do anything with it.

-M. SCOTT. PECK






173

Date: ___________To the world you may be just one person, but to one person you may be the world.

-H. JACKSON BROWN






174

Date: ___________

In every walk with nature one receives far more than he seeks.

-JOHN MUIR






175

Date: ___________I have learned over the years that when one’s mind is made up, this diminishes fear; knowing what must be done does away with fear.

-ROSA PARKS






176

Date: ___________There is more hunger for love and appreciation in this world than for bread.

-MOTHER TERESA






177

Date: ___________The more you mature, the more you realize that these imperfections make you more beautiful.

-BEYONCE KNOWLES






178

Date: ___________In the depths of winter I finally learned there was in me an invincible summer.

-ALBERT CAMUS






179

Date: ___________In a basic way, acceptance is seeing clearly what’s happening and holding it with kindness. This is a radical antidote to the suffering of a judging mind.

-TARA BRACH






180

Date: ___________Sometimes it’s not the strength but gentleness that cracks the hardest shells.

-RICHARD PAUL EVANS






181

Date: ___________Only when we are brave enough to explore the darkness will we discover the infinite power of our light.

-BRENE BROWN






182

Date: ___________Let us be grateful to the people who make us happy; they are the charming gardeners who make our souls blossom.

-MARCEL PROUST






183

Date: ___________It’s time for you to move, realizing that the thing you are seeking is also seeking you.

-IYANLA VANZANT






184

Date: ___________Often when you think you’re at the end of something, you’re at the beginning of something else.

-FRED ROGERS






185

Date: ___________

Those who do not move, do not notice their chains.

-ROSA LUXEMBURG






186

Date: ___________

We choose to consistently generate Love & Vitality for ourselves, each other and to those we serve.

–YOSHI RAHM



What would make today great?

_________________________________________ _________________________________________ _________________________________________

Three amazing things that happened today…

______________________________________ ______________________________________ ______________________________________


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Gratitude Journal - Dr. Yoshi · and measurable physical benefits. Gratitude really is that powerful! Please join in using this journal daily (or nearly daily basis ) Consistency